5. Behind-The-Neck Pull-Up

Time to work those shoulders real good. The behind-the-neck pull-ups can be a bit difficult, but the payoff is worth it. The range of motion is a bit different than most other pull-ups, and the middle of your back is gonna feel it here.

Wide-grip is where it's at; once you're ready and your arms are fully extended, pull yourself up and let them come behind you rather, rather than in front. Don't over-extend your neck, and make sure you don't feel any pain while doing this exercise... unless it's a good pain.